When I first started a workout routine that included weightlifting and running (nearly 20 years ago) I kept a journal to keep track of what exercises I was supposed to do on a particular day. After a while my routine became second nature and I stopped journaling. Recently, though, I’ve been hearing more and more trainers recommend that athletes continue keeping a workout diary regardless of whether or not they have memorized a set routine.
The reason: Keeping a journal helps you recognize improvements. For example, if you started a training program that includes running you would track the number of miles (e.g. 3 miles) and your fixed heart rate (e.g. 150 beats per minute). You now have the fixed distance and the fixed intensity. The only thing you are missing is the amount of time it takes for you to run that distance with that heart rate. As you train you document the time, then go back to see your improvements.
These days you could make your diary very elaborate with computerized spread sheets and charts, but I simply used a standard desk calendar and kept track of my workouts on that. When I was training for my first marathon I took note of my distance, time and how I felt after each run.
If you are beginning an exercise routine primarily to lose weight you might also want to jot down all of the food items you consumed during the day. A food diary is also a great way to help keep track of your energy levels during the course of a day.
The more detailed your journal the more you learn about yourself. For example, if your routine involves weight lifting you should take note of your sets and reps and the amount of weight you’re lifting. Doing so will allow you to see if you’re improving, and if so, at what pace.
Do you keep a workout journal?
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